Swim Workout: Strong Fearless Stroke - Butterfly - 01/21/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

650

1 X { 1x{

1x200	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
2x100	Swim	(Backstroke)	Descend	70% Effort
Descend
2x75	Other	(Breaststroke)	50 Drill / 25 Swim	70% Effort
50 Drill / 25 Swim
4x25	Kick	(Breaststroke)		70% Effort

250

1 X { 1x{

5x50	Sprint	(Butterfly)	1 Minute Rest after Each	100% Effort
1 Minute Rest after Each

200

1 X { 1x{

4x50	Sprint	(Butterfly)	AFAP - 1 Minute Rest	100% Effort
AFAP - 1 Minute Rest

450

1 X { 1x{

4x25	Swim	(Butterfly)	Rest 30s	70% Effort
Rest 30s
2x50	Swim	(Freestyle)	Rest 20s	70% Effort
Rest 20s
1x50	Swim	(Butterfly)		80% Effort

2x50	Kick	(Choice)		70% Effort

4x25	Sprint	(Butterfly)	Rest 30s	90% Effort
Rest 30s

1200

3 X { 3x{

8x25	Swim	(Butterfly)	1-4: stroke count -1, 5-8: hold 4th stroke count	70% Effort
1-4: stroke count -1, 5-8: hold 4th stroke count
2x100	Swim	(Freestyle)	DPS	50% Effort
DPS

200

1 X { 1x{

1x200	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 2950

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Hampster Food:

Swim Workout Info

Workout Title:

Strong Fearless Stroke - Butterfly - 01/21/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Adult/Masters swimmers -- 01/21/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

2950

Creator:

swim-bot

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